Hang Snatch + Full Snatch
20 Mins to find 1 RM
Must be touch and go!

7 x every 3 min

3 position
Power clean

heavier than 25.4.

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Goal & Intensity:
Build strength and refine technique from different pull positions.
Execution: Perform 3-position power clean (high hang, hang, floor) every 3 minutes for 7 rounds.
Progress: Aim to lift slightly heavier than on 25.4.
Tip: Focus on explosive pull and maintain strong positions throughout.

RPE: 7

STRENGTH

Back Squat 1RM

RPE 5, maximum effort

Use spotters if needed.

Go heavy, but no fails

8 kierrosta, you go i go. 4/pari.

250m row
10 burpee over rower

5 kertaa joka toinen minuutti TNG Power snatch:

10 - 10 - 10 - 10 - 10

50% snatch max. tai 40/30 kg.

25 EMOM:

1. 15/12 cal row
2. 5-10 burpee box over
3. 15/12 cal ski (East), 50 DU´s (Routa/Salo)
4. 20 thrusters 20/15
5. Rest

Tavoitteena saada 10-15s lepoaikaa joka minuutti.

Deadlift
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are
63%
72%
81%

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.

Lattiapenkkipunnerrus 3RM ja max toistot @80%

20min, joka toisella alkavalla minuutilla 5 x maastaveto